Achieve A Healthy Weight
One of the most powerful ways to control blood sugar is to keep a healthy weight. Obesity is a major risk factor for diabetes and prediabetes. People with these conditions who make lifestyle changes that often include diet and exercise to achieve a healthy weight can lower their blood sugar enough to put their diabetes into remission.
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Causes Of High Blood Sugar
Keeping your blood sugar levels in the optimal range is very important. If your blood sugar levels are too high or too low, they can lead to health problems, like kidney diseases, vision loss, and heart disease.
There are many quick and natural ways to lower your blood sugar levels. However, youll have to make some lifestyle changes to ensure your sugar levels dont go above or below the standard range.
Hyperglycemia or high blood sugar levels can be due to many reasons. If you have type 2 diabetes, your body lacks the ability to use its natural insulin properly. As a result, there will be a high concentration of sugar in your blood since the bodys insulin is not breaking it down at the required rate.
Likewise, if youre eating too many carbs and your body isnt producing enough insulin, you may experience hyperglycemia. If youre not as active as you used to be, that can also be the reason behind high blood sugar levels.
Besides this, physical and emotional stress can also lower your bodys sugar levels. For instance, if you have an infection or the flu, your blood sugar levels may be lower than average. Likewise, emotional stress from personal problems or family conflicts can also impact your blood sugar levels.
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Cut Back On Added Sugar
The American diet is full of added sugars you may not even know that you are consuming. Eating high amounts of refined sugar will cause your blood sugar to rise and is associated with other medical conditions such as obesity, heart disease, and diabetes.
Foods high in added sugars include sweetened beverages, desserts, and sweet snacks. Added sugars go by many names, including:
Ways To Lower Your Blood Sugar Naturally
- To lower your blood sugar, it’s important to exercise regularly and lose weight.
- You should make sure to drink lots of water, eat less unhealthy carbohydrates, and increase your fiber intake.
- It’s also important to manage stress if you want to lower blood sugar and keep it under control.
- This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A& M College of Medicine.
- This story is part of Insider’s guide to Diabetes.
High blood sugar occurs when your body cannot convert sugar in the blood to energy for cells. This is a common issue for those with diabetes, or those at risk. If you don’t lower your blood sugar, you will be at an increased risk for serious health complications such as heart disease, kidney disease, and vision loss.
That’s why, if you already have diabetes, it’s important to frequently check your blood sugar to make sure your levels stay in a normal, healthy range.
Plus, about one-third of Americans have prediabetes or elevated blood-sugar levels and 84% of them don’t know they have it. If you have prediabetes, it’s also important to lower your blood-sugar levels to reduce your risk of developing Type 2 diabetes.
Here are six ways you can lower your blood sugar over time:
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Which Carbs Raise Blood Sugar Levels
In plant foods, carbs comprise a combination of starch, sugar, and fiber. Only the starch and sugar components raise blood sugar.
Fiber thats naturally found in foods, whether soluble or insoluble, doesnt break down into glucose in the body, and doesnt raise blood sugar levels .
You can actually subtract the fiber and sugar alcohols from the total carb content, leaving you with the digestible or net carb content. For example, 1 cup of cauliflower contains 5 grams of carbs, 3 of which are fiber. Therefore, its net carb content is 2 grams.
Prebiotic fiber, such as inulin, has even been shown to improve fasting blood sugar and other health markers in people with type 2 diabetes .
Some of them, especially maltitol, can actually raise blood sugar levels in people with diabetes .
For this reason, use the net carb tool cautiously, as the count listed on a products label may not be accurate if all the carbs contributed by maltitol are subtracted from the total.
Furthermore, the net carb tool isnt used by the Food and Drug Administration or the ADA.
This carb counter may be a valuable resource. It provides data for hundreds of foods on total carbs, net carbs, fiber, protein and fat.
Starches and sugars raise blood sugar levels, but dietary fiber does not. The sugar alcohol maltitol may also raise blood sugar.
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Lose Weight And Exercise
The National Diabetes Prevention Program, designed by the Centers for Disease Control and Prevention, is meant to help people lower their blood sugar over time to avoid Type 2 diabetes.
Participants in the program are encouraged to lose 7% of their body weight and exercise for 150 minutes a week. A clinical trial found that people who followed the program reduced their risk for Type 2 diabetes by 58% over three years.
What Is A Normal Blood Sugar Reading
A normal blood sugar reading for the A1C test is 5.7%. Your doctor will diagnose you with prediabetes if your A1C is between 5.7% and 6.4%, or with diabetes if your A1C is 6.5% or higher.
If you take the random blood sugar test, you will be diagnosed with diabetes if your blood sugar level is 200 milligrams per deciliter or higher.
Dr. Raja says, A normal fasting blood sugar reading should be < 200 mg/dL.
A normal blood sugar reading for the fasting test is less than 100 mg/dL. A reading between 100 and 125 mg/dL may be diagnosed as prediabetes, and a reading of 126 mg/dL or higher may be diagnosed as diabetes.
If you take the oral glucose tolerance test, a normal reading is anything lower than 140 mg/dL. A reading between 140 and 199 mg/dL is prediabetes, and a reading of 200 mg/dL or higher is diabetes.
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Dinner: Salmon With Veggies
- 1/2 cup sautéed zucchini
- 1 cup sautéed mushrooms
To complement your meal and for dessert:
Total digestible carbs: 14 grams
Total digestible carbs for the day: 37 grams
A meal plan to manage diabetes should space carbs evenly over three meals. Each meal should contain a balance of protein, healthy fats, and a small amount of carbs, mostly from vegetables.
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Talk To Your Doctor Before Changing Your Diet
When carbs are restricted, theres often a dramatic reduction in blood sugar.
For this reason, your doctor will often reduce your insulin and other medication dosages. In some cases, they may eliminate your medication altogether.
One study reported that 17 of 21 study participants with type 2 diabetes were able to stop or reduce their diabetes medication when carbs were limited to 20 grams a day .
In another study, participants with type 1 diabetes consumed less than 90 grams of carbs each day. Their blood glucose improved, and there was less likelihood of low blood sugar because insulin dosages were significantly reduced .
If insulin and other medications arent adjusted for a low carb diet, theres a high risk of dangerously low blood glucose levels, also known as hypoglycemia.
Therefore, its important that people who take insulin or other diabetes medications speak with their doctor before starting a low carb diet.
Most people will need to reduce their dosage of insulin or other diabetes medications when following a low carb diet. Not doing so may result in dangerously low blood sugar levels.
In addition to following a low carb diet, physical activity can also help manage diabetes by improving insulin sensitivity.
A combination of resistance training and aerobic exercise is especially beneficial .
Quality sleep is also crucial. Research has consistently shown that people who sleep poorly have an increased risk for developing diabetes .
Ensure A Good Nights Sleep
Never underestimate the power of a good nights sleep. A single night of inadequate sleep makes our body react in a manner similar to insulin resistance. It can lead to raised blood sugar levels. A good nights sleep can improve glucose metabolism. It will also keep you motivated to follow through with your diet and exercise routine.
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Manage Your Carb Intake
Your carb intake strongly influences your blood sugar levels .
Your body breaks carbs down into sugars, mainly glucose. Then, insulin helps your body use and store it for energy.
When you eat too many carbs or have insulin-function problems, this process fails, and blood glucose levels can rise.
Thats why the American Diabetes Association recommends that people with diabetes manage their carb intake by counting carbs and being aware of how many they need .
Some studies find that this can help you plan your meals appropriately, further improving blood sugar management (
Foods that are high in fiber include:
The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Thats about 14 grams for every 1,000 calories .
Eating plenty of fiber can aid blood sugar management. Soluble dietary fiber appears to be more effective than insoluble fiber for this purpose.
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Drink Water And Stay Hydrated
Drinking enough water could help you keep your blood sugar levels within healthy ranges.
In addition to preventing dehydration, it helps your kidneys flush out any excess sugar through urine.
One review of observational studies showed that those who drank more water had a lower risk of developing high blood sugar levels (
You can do so at home using a portable blood glucose meter, which is known as a glucometer. You can discuss this option with your doctor.
Keeping track allows you to determine whether you need to adjust your meals or medications. It also helps you learn how your body reacts to certain foods .
Try measuring your levels regularly every day and keeping track of the numbers in a log. Also, it may be more helpful to track your blood sugar in pairs for example, before and after exercise or before and 2 hours after a meal.
This can show you whether you need to make small changes to a meal if it spikes your blood sugar, rather than avoiding your favorite meals altogether. Some adjustments include swapping a starchy side for non-starchy veggies or limiting them to a handful.
Checking your blood glucose and maintaining a daily log enables you to adjust foods and medications when necessary to better manage your blood sugar levels.
Increase Your Movement And Exercise
Exercise can help improve blood glucose control in the long run , improve your insulin sensitivity, and reduce insulin resistance. Moreover, it can help reduce stress and feelings of depression, which also bring down your blood sugar. Either aerobic or resistance training can improve glycemic control. However, a combination of both can lead to the greatest improvement.
Insulin sensitivity is heightened for seven to 11 hours after exercise, so be aware of hypoglycemia, a drop in blood sugar that can cause dizziness, nausea, or more serious effects. To maximise muscle recovery after your workout, try to consume a snack high in protein with moderate carbohydrates to replenish energy and muscle stores.
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What Can Be Done To Treat Type 2 Diabetes
According to the CDC, type 2 diabetes can most often be prevented. A landmark study called the Diabetes Prevention Program, supported by the National Institutes of Health and published in the New England Journal of Medicine in 2002, compared the effects of diet and exercise with a commonly used diabetes drug , among more than 3,200 people who were overweight and had prediabetes. Compared to a placebo:
- Adults following a diet and exercise program reduced risk for diabetes by an average of 58 percent, and among those age 60 and older, by 71 percent.
- People taking metformin also reduced their risk of diabetes, but not by as much: by only 31 percent.
- In addition to lowering blood sugar, the diet and exercise program produced additional benefits: reduced blood pressure and other risk factors for heart disease, more so than the medication.
- Weight loss between 5 and 7 percent of body weight reduced risk for diabetes in participants.
In the years since then, the lessons learned have not been widely put into use, and prediabetes and diabetes continue to prevail. Lowering and keeping blood sugar in a healthy range is the key to avoiding the disease, and lifestyle changes, along with a targeted supplement regimen, can help you do it.